Comparing Nutrients in 14 ounces Roasted AlmondsVS Boiled Pumpkin

Macros Ratio

Protein Fat Carbs

Roasted Almonds

13%

74%

13%

Boiled Pumpkin

12%

85%

14 oz ▼

Macro Nutrients

Roasted Almondsvs Boiled Pumpkin

82%2373kcal

Energy

2.74%79.4kcal

2373 kcalvs79.4 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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215%209g

Fat

0.29%0.28g

209 gvs0.28 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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50.8%16.2g

Saturated Fat

0.46%0.15g

16.2 gvs0.15 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.5%0.04g

Omega 3

0.5%0.008g

0.04 gvs0.008 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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302%51.4g

Omega 6

0.047%0.008g

51.4 gvs0.008 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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64%83.4g

Carbohydrate

15%19.4g

83.4 gvs19.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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26.6%19.3g

Sugars

11.4%8.26g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

19.3 gvs8.26 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.055%0.04g

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

0.04 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.04g

Glucose

0.04 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%19g

Sucrose

19 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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114%43.3g

Fiber

11.5%4.37g

43.3 gvs4.37 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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149%83g

Protein

5.1%2.86g

83 gvs2.86 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Roasted Almondsvs Boiled Pumpkin

0%0μg

Vitamin A

127%1143μg

RAE, retinol activity equivalents

0 μgvs1143 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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25.5%0.31mg

Vitamin B1

10.3%0.12mg

Thiamine

0.31 mgvs0.12 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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365%4.75mg

Vitamin B2

24%0.31mg

Riboflavin

4.75 mgvs0.31 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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90%14.4mg

Vitamin B3

10.2%1.64mg

Niacin, nicotinic acid, niacinamide

14.4 mgvs1.64 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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25.5%1.27mg

Vitamin B5

16%0.8mg

Pantothenic acid

1.27 mgvs0.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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41.5%0.54mg

Vitamin B6

13.4%0.17mg

Pyridoxine

0.54 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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54.6%218μg

Vitamin B9

8.93%35.7μg

Folates and Folic Acid

218 μgvs35.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

20.7%18.7mg

Ascorbic acid

0 mgvs18.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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632%95mg

Vitamin E

21%3.18mg

Tocopherols and Tocotrienols

95 mgvs3.18 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

2.65%3.18μg

Phytomenadione or phylloquinone

0 μgvs3.18 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Almondsvs Boiled Pumpkin

106%1064mg

Calcium

5.95%59.5mg

1064 mgvs59.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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485%4.36mg

Copper

40%0.36mg

4.36 mgvs0.36 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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185%15mg

Iron

28.3%2.26mg

15 mgvs2.26 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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264%1107mg

Magnesium

8.5%35.7mg

1107 mgvs35.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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385%8.86mg

Manganese

15.4%0.35mg

8.86 mgvs0.35 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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267%1869mg

Phosphorus

17%119mg

1869 mgvs119 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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83.2%2830mg

Potassium

27%913mg

2830 mgvs913 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14.4%7.94μg

Selenium

1.44%0.79μg

7.94 μgvs0.79 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.79%12mg

Sodium

0.26%3.97mg

12 mgvs3.97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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119%13mg

Zinc

8.3%0.91mg

13 mgvs0.91 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.26%9.57g

Water

10%372g

9.57 gvs372 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Roasted Almonds vs Boiled Pumpkin:

Dry Roasted Almonds have 2.5 times more Vitamin B1, 15.3 times more Vitamin B2, 8.8 times more Vitamin B3, 1.6 times more Vitamin B5, 3.1 times more Vitamin B6, 6.1 times more Vitamin B9 and 29.9 times more Vitamin E than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains more Vitamin A and more Vitamin C than Dry Roasted Almonds.
Both Dry Roasted Almonds as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Boiled Pumpkin:

Dry Roasted Almonds have 17.9 times more Calcium, 12.1 times more Copper, 6.5 times more Iron, 31 times more Magnesium, 25.1 times more Manganese, 15.7 times more Phosphorus, 3.1 times more Potassium, 10 times more Selenium and 14.4 times more Zinc than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains 38.9 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

Dry Roasted Almonds have 29.9 times more Energy, 750.6 times more Fat, 110.6 times more Saturated Fat, 6472.5 times more Omega 6, 4.3 times more Carbohydrate, 2.3 times more Sugars, 9.9 times more Fiber and 29.1 times more Protein than Boiled and Drained Pumpkin.
Both Dry Roasted Almonds as well as Boiled and Drained Pumpkin have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Roasted AlmondsVS Oil Roasted AlmondsBoiled PumpkinVS Oil Roasted AlmondsRoasted AlmondsVS Canned PumpkinBoiled PumpkinVS Canned Pumpkin

Compare Foods

Comparing Nutrients in 14 ounces Roasted AlmondsVS Boiled Pumpkin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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